Month

Saturday WOD “Fight Gone Bad” Wall BallSDLHP 75/50Box Jump 20″Push Press 75/50Row (Calories)1 Minute @ Each Exercise With 1 Minute Rest Between Rounds For 3 Rounds If you already did FGB Today you can make up a workout that you missed.

Friday WOD If you won’t be here Saturday you can do Fight Gone Bad today. If you will be here today and Saturday you can make up a workout that you missed this week and join the Saturday group for FGB on Saturday. Post FGB interview Barry Has Friends

Dad and Daughter, Jessie gets chewed on by a box, CrossFit Mamma gets an enormous pull on the rower and has an enormous CrossFit Baby. Nicole gets 105 push ups. January was a rockin month. Saturday will be Fight Gone Bad. This will also be the litmus test for the Zone to see what...

Great Job Everyone!!! It’s a big accomplishment to show up in the face of such a grueling WOD. I especially appreciate every ones willingness to try new things when they come up in a workout-the broader our exposure , the more complete our physical competence becomes....

“What evil mind thinks this stuff up?” You may ask yourself when you see a WOD like today’s. But notice what coach Glassman wrote in the CFJ From the summer of 04′ Workout Design The design and crafting of workouts is CrossFit’s primary concern. Factors...

Why Squat? The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky,...

“Sticking with it” can be the biggest obstacle people face to achieving their fitness potential. Obstacles are inevitable. We all get sick, we all get hurt, our motivation may wane for one reason or another. Perhaps a schedule change or something like time away causes...

Routines There is no ideal routine! The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. The breadth of adaptation will exactly match the...

Let’s go heavy… Over Head Squats Work Up To a 1 or 3 Rep Max (only 1’s make the board) One Tough Girl Followed By A 4 Event Play Time/Race. 1. How many meters can you go in 10 pulls on the Rower? 2 Attempts Each. 2. How Long Can You Hold a Hand Stand Against The...